A)WARM UP

IDO SQUAT ROUTINE

3 SETS FOR QUALITY:

10 SCAP PUSH UPS

20 AIR SQUAT

20 DB OVERHEAD LUNGES

B)4 SETS(30" ON/30" OFF):

REAR FOOT ELEVATED SPLIT SQUAT(LEFT)

SEATED SINGLE ARM ARNOLD PRESS

REAR FOOT ELEVATED SPLIT SQUAT (RIGHT)

WALL SIT

C)METCON:

FOR TIME

100 DOUBLE UNDERS OR JUMPING JACKS

21 BURPEES

75 DOUBLE UNDERS OR JUMPING JACKS

15 BURPEES

50 DOUBLE UNDERS OR JUMPING JACKS

9 BURPEES